Best Biceps Workout At Home

Everyone wants to have bigger muscles. Of these, biceps are arguably the most visible and defined,so properly training your arms can have a significant impact on your personal appearance.

Note: You must need 2 dumbbells and a barbell because good biceps is not easy to make without any equipment.

Benefits of big biceps 

  •  They make you stronger.
  •  benefits of big biceps is that you have lots of strength and the women love them.
  •  You will look good and attractive  when you wear a tight shirt .
  •  Big bicep also used for self-defence because it provides power and strength. 
  •  Girls like muscular man.
  •  Bicep exercise reduces fat of your hand.
  •  Big bicep also helps to lift heavyweight means you can easily lift any heavyweight items if you have big biceps.
  •  You will look different in crowd.
  •  If you are muscular and physically fit you can easily get job.
  •  Girls will also ready to marry.
  •  And many more.

Here are the best biceps exercise.


A chin-up is a weight training exercise that primarily targets the latissimus dorsi muscles in the upper back, as well as the biceps muscles in the arms.
It’s very similar to a pull-up, with the exception of hand position: in a chin-up, the palms face the body, while pull-ups are performed with the hands facing away.

How to do 
* Put your hands on the bar with your palms facing your body.
* Raise your body until your chin is above the bar. Use your upper arm strength to lift your body toward the bar, stopping when your chin is above the bar.
* Lower yourself back down. Using a slow, controlled motion, lower yourself until your arms are straight.
* Repeat and do 3 sets.


  •  Chinups are also beneficial for strengthening the major muscle groups in your arms.
  •  Improving the strength of your back muscles can prevent back injury and pain.
  •  Chin ups put the biceps in a stronger line of pull, so most people will usually be stronger at chin ups than they are at pull ups.

Barbell Curls

A barbell curl is a pull-type, isolation exercise which works primarily your biceps, but also trains muscles in your fore arms and shoulders to some degree, as well. You can also do this exercise with two dumbbells.

How to do 
* Stand up with your torso upright while holding a barbell at a shoulder-width grip. 
The palm of your hands should be facing forward and the elbows should be close to the torso. 
This will be your starting position.
* While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
Note: Only the forearms should move.
* Continue the movement until your biceps are fully contracted and the bar is at shoulder level. 
Hold the contracted position for a second and squeeze the biceps hard.
* Slowly begin to bring the bar back to starting position as your breathe in.
* Repeat and do 3 sets. 


  •  The barbell curl specifically targets the biceps brachii which is located on the front part of the arm between the shoulder and the elbow.
  •  You can get Get bigger biceps faster.
  •  The exercise increases your strength. 
  •  The exercises that target the biceps involve a simple curling motion.

Incline Dumbbell Curl

The incline dumbbell biceps curl develops size and strength in the biceps and forearms. The incline angle places more resistance on the lower portion of the bicep.
Incline dumbbell curls are performed on an adjustable bench. Situate the bench at an inclined level of 45 to 60 degrees.

How to do 
* Sit back on an incline bench with a dumbbell in each hand held at arms length. 
Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.
* Curl one arm up, squeeze at the top, slowly lower the weight and then repeat with your other arm.
* Repeat and do 3 sets. 


  •  Incline bicep curls has to be one of the best excercises for adding size to your biceps.
  •  This exercise is super effective exercise you.can easily do at home.
  •  Incline Dumbbell Curls Great for the inner biceps.
  •  Strong Stretch on the Biceps.
  •  Greater Contraction of the Biceps compared to regular curls.

Alternating Dumbbell Curl 

The standing alternating dumbbell curl is a strength building exercise for the biceps and forearms. Performing the curls in an alternating manner ensures muscular balance on both sides of the body.

How to do 
* Stand with a dumbbell in each hand held at arms length. Palms of your hand should be facing your thighs.
* While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder level. 
Hold the contracted position for a second as you squeeze the biceps.
* Slowly begin to bring the dumbbell back to the starting position as your breathe in.
* Repeat the movement with the left hand. This equals one repetition.
* Continue alternating in this manner.


  •  The Alternating Dumbbell Bicep Curl is an effective exercise for strengthening the biceps.
  •  This exercise works your biceps and forearms.
  •  Easy to do and you can do this exercise anywhere. 

Concentration Curls

The bicep concentration curl involves slowly and smoothly lifting a dumbbell up and down between your legs while seated.
Concentration curls are often used towards the end of a workout to get a real ‘pump’ in the biceps.
Concentration curls are a great biceps workout for stimulating the muscle fibers on the peak of the biceps.
This is an exercise that you do one arm at the time, it can’t be done with both arms together.

How to do 
* Sit on bench. Your legs should be spread with your knees bent and feet on the floor.
* Grab your weight in your right hand.
Put your elbow on the inside part of your right thigh or knee. Slowly lower the weight down towards the floor.
* Curl the weight upward.
When the weight is hanging bent below you, squeeze with your bicep to lift the weight back up towards you. Keep your upper arm and shoulder stationary while you do this.
* Slowly lower the weight down.
Slowly and gradually lower it back towards the floor.
Avoid swinging motions at any time.
* Repeat this up-and-down motion.
* Switch arms and repeat.
After working out both arms, take a brief moment to rest about 30 seconds to 1 minute is usually enough.
* Don’t let your elbows lock at the bottom of the lift. When performing any kind of bicep curl, including the concentration curl, it’s important not to let your arms go completely straight by locking your elbows after you lower the weight.
Variations: This exercise can be performed standing with the torso bent forward and the arm in front of you.


  •  The benefit of this exercise is increased strength and flexibility in your upper arms.
  •  The concentration curl is a safe and efficient exercise.
  •  Concentration curls is very effective and has the purpose of peaking your biceps, especially the outside part.

Yesterday is history,
Tomorrow is a mystery,
And today is a gift that’s why they call it present.
– Kung Fu Panda ( Master Oogway) 

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